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Rowing Machine

The Total-Body Builder

Burn rate: 11 calories per minute

The benefit: "Rowing machines provide the best total-body
workout of any cardio machine," says U.S. Olympic rowing coach Mike
Teti. This is because they require equal effort from both your lower
and your upper body, which could lead to greater gains in overall
cardiovascular fitness.

Do it right: On the back stroke, your knees should be almost
completely straight before you squeeze your shoulder blades together
and pull the handle to your sternum. Your back should stay in its
naturally arched position during the entire movement. Got it? Now sign
up with the Million Meter Club at www.conceptII.com.
Record your distance online after every rowing session and see how you
rank against more than 3,700 other club members. (Stay motivated by
finishing your second million in less time.)

The 20-minute fat-burner: Try Teti's routine. It's designed
to max out your muscles during each interval, while the recovery
periods help increase the efficiency of this fat burning exercise routine.
Set the rowing machine at a resistance of four. Then perform sets of
10, 15, and 20 power strokes—pulling the handle to your torso as
fast and as hard as you can. Separate the power strokes with 60 seconds
of easy rowing at about 50 percent of your full effort. Repeat the
cycle until you've rowed for 20 minutes.